5 Tips for Relieving Constipation

Though we might not like to admit it out loud, many of us have experienced that uncomfortable bloated feeling when you just can’t go. The dreaded constipation. You’re sluggish, your jeans feel too tight and you’re straining when you do try to go. It doesn’t have to be that way. Here are 5 tips to help get you back on track.

Add More Magnesium to Your Daily Routine

It’s estimated that as many as 80% of us are magnesium deficient and don’t even know it. This mineral is a potent relaxant and has a calming effect on the body–just what you need when things in your digestive track start to get a bit tense. It’s also quite helpful for people who have difficulty sleeping. Natural sources of magnesium include pumpkin seeds, dark leafy greens and black beans, but if you need an extra boost, some supplementation might be necessary

Try Adding Triphala to your Diet

This Ayurvedic herbal supplement is made from the fruits of three different trees and together they have a gentle cleansing and detoxifying effect on the body, but without causing any irritation in the colon. This is not like other laxatives that can be depleting and cause cramping–instead it has strengthening and gentle properties for a much better experience. Well worth a try to aid with regularity.

Get More Exercise

Many of us have jobs that require us to sit in front of the computer for many hours a day. We know this sedentary lifestyle is not healthy, but did you know it can also be the culprit of your constipation?

Make a point to get up and move every hour and take a 10-minute walk at lunchtime. Try to  schedule in some exercise every day, whether it’s a Zumba class, a fast-paced walk or yoga, do something you like. Also, as a digestion aid, try adding in some yoga poses that include twisting, which will help get things in your gut moving along. Need some motivation to get moving? Read here .

Cut Back on “The Whites”

This is really a tip that applies to everyone at all times, but specifically if you’re experiencing any digestive upset it’s time to cut back drastically on your intake of white flour, dairy, and sugar.

White flour and gluten work almost like glue in the body and can certainly clog things up (did you know they used to make glue from water and white flour back in the day?) Dairy is linked to a lot of digestive issues and can cause inflammation in the intestines. Sugar feeds the bad bacteria in the gut that can cause all kinds of extra problems. Cutting out these foods will allow your body to work at its full potential.

Add in Fiber

Fiber promotes regularity and is an essential part of a healthy diet. You find fiber in:

  • All fruits and vegetables
  • Leafy greens
  • Nuts
  • Seeds
  • Whole grains

Since fiber is essential to keeping your digestive track regular, try to up your intake of these foods, and add some chia seeds to your morning shake. If that’s not enough, you can also try a fiber powder supplement that you can drink on its own or add to your shakes.

Though it’s embarrassing to talk about, digestive track regularity is an important part of feeling your best throughout the day. Check out the Be Well store for digestive health supplements that can help you keep constipation at bay.

Katrine is the author of Best Green Drinks Ever, a certified holistic health coach, and yoga teacher. She moved to New York from Norway in 2006 as a model. The years of being in front of the camera, traveling and working long hours taught her a lot about what it takes to take care of herself and maintain a healthy lifestyle. After growing tired of the industry she left to complete her studies at the New School. Katrine received her nutrition training from the Institute for Integrative Nutrition where she was trained in more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Katrine works closely and has trained with Dr.Frank Lipman at his practice in Manhattan, The Eleven Eleven Wellness Center. As a part of Dr. Lipman's team of health coaches, Katrine has helped to guide his high-profile patients through dietary changes that also fit their demanding and busy lives. Katrine is the nutrition adviser for The Juicery and continues to develop juices for their locations around the world.